" For time: "
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
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Compare to last week.
Scaling:
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.
Intermediate Option
"For time:"
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
"For time:"
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans
Men: 65 lb.
Women: 45 lb.